Welcome to The Ultimate Wellness Circle September!
Hello Friends!
Here’s what’s in the hopper for September!
This month’s health and fitness topics include
Recipes: 10 great new recipes including my current favorite “Better Than PF Chang’s Asian Lettuce Wraps!
Workout: Summer Full Body - A full body workout that everyone can do.
Workout: Upper Body Burner with video instruction. An intermediate to advanced interval workout.
Workouts: How to loosen tight hamstrings.
Simply scroll down this page to access all of your recipes, workouts and Bonus material for September!
Love,
Lisa
September Recipes
I love every single recipe this month! So many awesome summer-fresh flavors in this collection of recipes. Eat clean. Feel Awesome.
Download The Recipes
September Workouts
Home workouts have become more important for those of us who are still not comfortable going back to the gym or yoga studio. These 2 programs (one full body strengthening and one stretch routine) are great for quarantine.
Summer Full Body Workout
How To Loosen TIght Hamstrings
“Upper Body Burner”
Do each exercise for 30 seconds followed by 10 seconds rest
Do 4 rounds.
1. Seal Jacks
Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air
As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.
Similar to a jumping jack...but gets the shoulders burning!
2. Bent Over-Row
Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
Pull the dumbbells towards your arm pit, until they touch the side of the body and then slowly lower to the starting position under control.
3. Press To Over Head Tricep Extension
One of my favorites....combining two exercises into one movement for double the workout!
Start standing with your feet shoulder width apart and 2 dumbbell held in front of you. Raise the dumbbells above your head until your arms are stretched out straight. Slowly lower the weights back behind your head, being careful not to flare your elbows out too much. Once your forearms move beyond parallel to the floor bring the weight back up to the starting position. Repeat the over head press and tricep extension.
4. Bear Military Plank, Jump to Plank
Another great combination of 2 exercises that will get your heart rate up!
Begin in a Bear Crawl Position: Keeping your back flat, lift your knees, allowing them to hover a few inches off the floor.
Now drop your right elbow to a forearm plank, left elbow to a forearm plank. Lift your right hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself. Repeat on the left. (Down R, Down L, Up R, Up L - Repeat - Down L, Down R, Up L, Up R)
Finally hop back to a Plank position + hop back to the Bear Crawl position
5. Leg Raise Switch
Here a simple and safe exercise that increases your leg and abs strength quickly when practiced regularly!
Lie on your back with one leg extended towards the ceiling (sky) and the other leg hovering above your mat. Keeping both shoulder blades off the floor, switch legs and gently pull the top leg towards your body using your arms.
If your hamstrings are tight....keep the top leg slightly bent.
6. Bicep Curl + W Curl
Stand with feet hip distance apart. Start by holding the dumbbells down next to the sides of your legs with arms fully extended, a slight bend in the elbow and palms facing forward.
Bend your elbows and curl your dumbbells up to your shoulders, make sure you curl all the way to the top. Lower the weights back down.
Alternate close-grip curls and wide curls, drawing the letter "W"
